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WARM-UP
1) Accumulate 800m by running, biking or rowing
2) Split Jerk Footwork Review, 5 reps each
- Step to Split
- Drop to Split
- Dip, Stand, Split
3) Barbell Warm-Up
- Hip Clean Jump, No Shrug
- Hip Clean High Pull
- Hip Muscle Clean + Strict OH Press
- Hip Power Clean + Push Press
- Hip Power Clean + FS + Power Jerk
- Hip Clean + FS + Power Jerk + BH Split Jerk
4) Rear Delt Tack & Floss + Front Rack Stretch
STRENGTH: Clean & Jerk, 1RM of the day in 8 sets or less
ACTIVE MOBILITY
1) Tricep Smash
2) Banded Elbow Extension
3) T-Spine Extension w/Med Ball
4) Couch Stretch + Olympic Wall Squat w/Rotation
WOD: Perform the following for time: 21 – 15 – 9 reps of ….
- Ring Dips
- Clean & Jerk (135/95)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Tabata Hollow Body Rock or Hold, 20s on/10s off – 8X’s
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: V Stretch, 2-minute relaxed hold